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  6. Garden cress vs. Green bean raw

Garden cress vs. Green bean raw — In-Depth Nutrition Comparison

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A recap on differences between garden cress and green bean raw

  • Garden cress has more vitamin K, vitamin A, vitamin C, manganese, vitamin B2, folate, potassium, copper, and vitamin B6; however, green bean raw is higher in fiber.
  • Garden cress covers your daily vitamin K needs 416% more than green bean raw.
  • Green bean raw contains 10 times less vitamin A than garden cress. Garden cress contains 6917IU of vitamin A, while green bean raw contains 690IU.

Food varieties used in this article are Cress, garden, raw and Beans, snap, green, raw.

Infographic

Garden cress vs Green bean raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +52%
Contains more CalciumCalcium +118.9%
Contains more PotassiumPotassium +187.2%
Contains more IronIron +26.2%
Contains more CopperCopper +146.4%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +156%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -57.1%
~equal in Zinc ~0.24mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin CVitamin C +465.6%
Contains more Vitamin AVitamin A +888.6%
Contains more Vitamin EVitamin E +70.7%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +36.2%
Contains more Vitamin B6Vitamin B6 +75.2%
Contains more Vitamin KVitamin K +1160.2%
Contains more FolateFolate +142.4%
Contains more CholineCholine +27.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.082mg
~equal in Vitamin B5 ~0.225mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Green bean raw DV% diff.
Vitamin K 541.9µg 43µg 416%
Vitamin C 69mg 12.2mg 63%
Vitamin A 346µg 35µg 35%
Manganese 0.553mg 0.216mg 15%
Vitamin B2 0.26mg 0.104mg 12%
Folate 80µg 33µg 12%
Potassium 606mg 211mg 12%
Copper 0.17mg 0.069mg 11%
Vitamin B6 0.247mg 0.141mg 8%
Fiber 1.1g 2.7g 6%
Phosphorus 76mg 38mg 5%
Calcium 81mg 37mg 4%
Iron 1.3mg 1.03mg 3%
Magnesium 38mg 25mg 3%
Vitamin B3 1mg 0.734mg 2%
Vitamin E 0.7mg 0.41mg 2%
Protein 2.6g 1.83g 2%
Fructose 1.39g 2%
Choline 19.5mg 15.3mg 1%
Monounsaturated fat 0.239g 0.01g 1%
Polyunsaturated fat 0.228g 0.113g 1%
Fats 0.7g 0.22g 1%
Selenium 0.9µg 0.6µg 1%
Calories 32kcal 31kcal 0%
Carbs 5.5g 6.97g 0%
Net carbs 4.4g 4.27g N/A
Sugar 4.4g 3.26g N/A
Zinc 0.23mg 0.24mg 0%
Starch 0.88g 0%
Sodium 14mg 6mg 0%
Vitamin B1 0.08mg 0.082mg 0%
Vitamin B5 0.242mg 0.225mg 0%
Saturated fat 0.023g 0.05g 0%
Tryptophan 0.019mg 0%
Threonine 0.079mg 0%
Isoleucine 0.066mg 0%
Leucine 0.112mg 0%
Lysine 0.088mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.067mg 0%
Valine 0.09mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +42.1%
Contains more FatsFats +218.2%
Contains more OtherOther +172.7%
Contains more CarbsCarbs +26.7%
~equal in Water ~90.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -54%
Contains more Mono. FatMonounsaturated fat +2290%
Contains more Poly. FatPolyunsaturated fat +101.8%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.